Neck pain: where it comes from and what helps now

Neck pain can be an accompanying symptom of various conditions. On the other hand, it can also be a condition in its own right. The symptoms are rarely limited to the neck area alone.

The following symptoms can occur with neck pain:

Description / Symptom / Possible condition

Pulling/drilling pain in the shoulder, arms, fingers, head or jaw

• Radiating pain
• Herniated disc in the cervical spine, cervical spine syndrome

Stiff neck, especially in the morning, limited turning/tilting of the head

• Limited mobility
• Ankylosing spondylitis, rheumatoid arthritis

Muscle tightness (trigger points), tenderness, possibly muscle weakness

• Muscular symptoms
• Myofascial pain syndrome, fibromyalgia

Headache, dizziness, tinnitus, visual disturbances

• Neurological
• Meningitis, migraine

Poor posture, protective posture, possibly torticollis

• Postural changes

• Chronic cervical spine syndrome, scoliosis

Neck pain: acute or chronic?

How long symptoms last varies. Acute neck pain usually eases within a few days to two weeks and is generally nothing to worry about. However, if the pain lasts longer than three months, it is known as chronic neck pain and you should see a doctor.

Recognising symptoms and easing pain

Although the causes are usually harmless, the symptoms of neck pain often affect your quality of life considerably. With targeted exercises and treatments, you can often ease neck pain quickly. However, it is important not to just do anything. A mobilisation exercise or a relaxing hot water bottle won’t help in the long term if the cause of your discomfort is poor posture. For sudden tension, though, mobilisation exercises (done correctly) are often exactly what you need.

Find out: what helps now with your symptoms?

How long have you had the pain?

• A few hours
• A week
• Over a month

What does the pain feel like?

• Dull / pulling
• Pressing when moving
• Stabbing / electric

Restriction or pain with certain movements?

• When turning
• When tilting sideways
• When tilting forwards or backwards

Possible treatment methods

1. Warmth for relaxation: hot water bottle, hot shower or bath, balm to boost circulation and relax

2. Gentle fascia massage: fascia massage to lower muscle tone (e.g. BLACKROLL DUOBALL)

3. Gentle mobilisation: mobilisation exercises to improve mobility (app / starter set,

4. Optimise your posture: e.g. workstation set-up to reduce the cause, with the Posture trainer

5. Reduce stress to lower muscle tension

Self-massage using myofascial techniques

• When to use: for acute tension and as a regular preventive measure

• How it works: BLACKROLL® self-massage can help release tension in the neck area through targeted pressure on the fascia. It is important not only to work on the neck itself, but also to include the chest and the front neck muscles. This technique can improve circulation, release adhesions in the tissue and prepare the muscles for further exercises.

Gentle mobilisation

• When to use: for acute neck pain and limited mobility.

• How it works: Careful movements of the head in all directions can help release blockages and gradually restore mobility. The important thing here: never move into the pain, only up to the pain threshold. These gentle movements signal to the nervous system that there is no danger and can reduce the protective tension in the muscles.

Relaxation exercises

• When to use: for stress-related neck tension or when pain and tension form a vicious circle.

• How it works: Progressive muscle relaxation or conscious breathing techniques can help reduce overall body tension. When your whole body relaxes, neck tension often eases too. These exercises are particularly valuable if stress is a main trigger of your symptoms.

Neck and shoulder stretches

• When to use: for stiffness and limited mobility

• How it works: Systematic stretches in all directions of movement can help restore the full mobility of your neck. Side tilts, rotation and forward and backward bends should all be included. These exercises are particularly important for counteracting a protective posture and maintaining natural mobility.

Opening up the chest muscles

• When to use: for a forward-bent posture and so-called ‘text neck’

• How it works: The often shortened chest muscles pull the shoulders forward and increase the strain on the neck. Targeted stretches of the chest muscles are therefore an important part of any neck treatment. Doorframe stretches or wall stretches can be very effective here.

What causes neck pain?

Neck pain can have many causes, often rooted in everyday life. From overload due to poor posture to medical problems – the reasons are varied. Here you will find an overview of the ten most common triggers of neck pain and how they arise.

1. Overload and tension

2. Poor posture

3. Shallow breathing

4. Sport

5. Wrong sleeping position

6. Stress

7. Wear and tear

8. Herniated disc

9. Whiplash

10. Medical conditions